BACK PAIN CLINIC
Have you been experiencing lower back pain? Back pain is something you should take seriously. Ignoring your pain will not make it go away and can actually make things worse for you in the future. Read on to learn 3 stretches you can do each day to reduce lower back pain.
Low Back Pain Stretches
Stretching your back can help those who have continuous lower back pain. Here are a few lower back pain stretches you can incorporate into your daily schedule:
1. Child’s Pose Stretch
If you are familiar with practicing yoga, you might be familiar with this child’s pose stretch. This stretch can help lower back pain by relaxing those muscles in the lower back area.
You can use a yoga mat or a comfy towel to make this stretch as comfortable as possible. Get on your hands and knees and place your knees so they are are a little wider than hip distance apart. Then, have your toes touching one another as you set gently on your feet. Don’t worry if you can’t sit down all the way if you feel tightness. The more you do this exercise, the less tightness you will feel in your thighs and hips.
After you feel comfortable, gently stretch your arms in front of you and relax your head over your arms as far as the stretch feels comfortable. You can stay relaxed in this position for however long you feel comfortable doing it. You can repeat this 4 to 5 more times but makes sure you don’t overexert yourself and don’t overstretch.
2. Pelvic Lift Stretch
This stretch is done while you lie flat on the floor with your knees bent. You should keep your feet hip-width apart and flat on the floor. Then, make sure your arms are by your side with your palms touching the floor. You will merely lift your pelvis off the floor and see how far you can raise those hips of yours. Try to hold that position for at least 1 second and then slowly bring your body back down to the floor once more. You should try doing this 8 more times if you can to get a good enough stretch.
3. Knee to Chest Stretch
Start this stretch flat on your back on a flat surface with your legs stretched out in front of you. Then, lift your left leg and fold it toward your chest. Bring your leg close until you feel the tension and tightness and hold it for 10 to 20 seconds. If you can’t keep it there that long, just hold it as long as you can. Release your leg to the floor and repeat this stretch on your right leg.
Get Relief for Low Back Pain
By doing these stretches every day, your back pain can get better. Most people want to rest in bed when they start having back pain, but this can actually make it worse. Your back is meant to move and stay active. Stretching the areas of back pain can help relieve the pain, so don’t be afraid to be more active.
However, you should always seek a chiropractor who can examine your back to make sure your lower back pain isn’t too severe. They can also give you more in-depth advice on stretches and other activities you should or shouldn’t partake in to reduce your back pain. It’s also essential to know which types of stretches are needed for your back since some exercises can make your situation worse instead of better.
If you live in or around Longview, WA area, consider Dr. Still at Family Chiropractic Care to help relieve your lower back pain. Dr. Still and his team of professionals can help figure out the reasons behind your back pain and get you back to your pain-free lifestyle! Contact us today to set up an appointment or if you have any questions concerning your back pain.